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Most adults nowadays are sleep-deprived, not even reaching up to seven hours of sleep. Even worse, this could have a huge effect on their concentration and productivity the next day. Give yourself some time to relax before bed can be very helpful for your sleep.

This article will tackle the best ways for you to get ready for bed and enable you to achieve sufficient sleep to refresh and energize you for the next day. So, read on.

How to relax before bed?

• Get a Pre-Sleep Routine

Chances are, sleeping immediately after an exhausting day of work will only worsen your sleeping habit. That’s why you should start winding down at least 90 minutes before going to bed. Take a hot shower to warm and relax your muscles. Doing some stretches as you soak in warm water will help soothe and loosen your tight muscles and prepare your body for sleep.

• Create a Perfect Sleep Environment

It is important to sleep at the same time each day to establish a routine for your body. Set your alarms and know what time should you be waking up the next day. It is recommended for adults to have 7 to 9 hours of sleep everyday. Allocating a shorter time for sleep will only make you feel tired and stressed, possibly affecting your mood for the next day.

Download Wellcare’s Ebook and find all the best ideas in creating a perfect sleeping environment

• Avoid the Use of Electronic Gadgets

Keep your bedroom a technology-free zone by avoiding the use of your phones or any electronic gadgets an hour before you sleep. The blue light coming from the screens will only disturb your sleep and may even negatively affect your sleeping pattern. This is because it affects levels of the sleep-inducing hormone melatonin more than any other wavelength that can shift the body’s natural clock.

• Start Your Own Routine

Stop worrying and thinking about your unfinished tasks at work or anything that will only distract you and make you feel tensed. Focus on doing something relaxing, like reading your favorite book or listening to music to let your mind wander off for a bit.

Stretching is also important before you sleep, as it makes your body more relaxed and helps keep your muscles flexible. Try a simple spinal twist or low back stretches to work out the kinks of the day. All you need are a few minutes to loosen the tightness of your muscles and make your body more relaxed as you sleep.

• Listen to Music

Music is one of the most effective ways to relax and de-stress. In 2006, researchers at Stanford University said that "listening to music seems to be able to change brain functioning to the same extent as medication."

To induce sleep, a person may need to devote at least 45 minutes to listening to calming music in a relaxed position. As you lie comfortably in your bed, never listen to music that produces sounds that are quick or too loud, or that can make you too excited to fall asleep. Studies show that Native American, Celtic, Indian stringed instruments, drums and flutes are effective at relaxing the mind even when played at a moderately loud volume.

• The Darker The Better

Studies show that light has a profound effect on one’s sleeping habits. Sleeping with lights on stimulates alertness, which can pose a serious problem for you when you try to fall asleep. This may lead to frequent and prolonged awakenings.

Try dimming the lights 30 minutes before you sleep. The absence of light creates a signal to the body that it’s finally time to rest. The hormone melatonin sends a signal that helps initiate the body’s physical preparations for sleep where muscles will start to relax, levels of drowsiness will increase, and your body temperature eventually drops.

• Breathing technique to relax yourself

Another effective exercise is the 4-7-8 Breathing Technique, an effective way to lower your stress levels that is said to be a natural tranquilizer for the nervous system. All you have to do is to take 5 deep breaths in through your nose and out through your mouth as you imagine your thoughts and feelings of the day melting into the distance.

On average, regular adults take around 15 to 20 minutes to fall asleep. Now that you’ve read some of the best ways to get a good night’s sleep, why don’t you head on to your bedrooms and try these tips immediately? It is never too late to try living healthier, so why not try sleeping healthier as well?

What causes sleeping problems

Stress and mental problems aside, discomfort and temperature change experienced while in bed are the main causes of sleeping problems.

During the night, atmospheric temperature naturally drops down a couple degrees. This is even worse in colder places during winter times. The drastic change in temperature is often the reason why people wake up in the middle of the night. In fact, most people wake up several times in a single sleep session because of low temperature without even realizing, because they are so used to it.

Question: So how exactly do personal care products such as heating pads and electric blankets help you sleep better through the night?

Answer: By providing “controllable, natural, and comfortable warmth”

New heating pads & electric blankets can perfectly help you relax

A newly designed electric underblanket with 4D DWF is a great sleeping aid gadget!

What is 4D DWF? It stands for 4 Dimensional Dynamic Warmth Flow. It is a new technology designed by Wellcare, a global leading manufacturer for flexable heating products. If you are interested in learning more, please read on.

Ever since the invention of heating pads and electric blankets approximately 100 years ago, they have been popular commodities for families living in colder areas of the northern hemisphere. In the past, raising body temperature by providing warmth has been the main purpose and focus of these products. Today, under the influence of modern technology and rising demands, electric blankets and heating pads have evolved to provide more than just heat in the form of temperature.

These new heating pads & electric blankets with 4D DWF technology provide warmth not only when your skin is in direct contact, but also warmth that flows and circulates in the surrounding space in a much more natural and relaxing way. This comfortable heat can help you relax and sleep well later at night.

What’s lacking in older/lower quality heating pads & electric blankets?

Conventional heating pads & electric blankets will generate heat and accumulate the heat within the fabric. Since heat is contained, the heating pad or electric blanket will make users feel stuffy and hot. Users will also feel very dry after using these types of heating products for a certain amount of time because they take away moisture from your body and dry up the air around you.

It’s also worth noting that the stifling hotness generated by conventional heating products can actually cause a huge sleeping problem. Having a too-warm room can make you wake up at 1’o clock in the morning and kick off your sheets, only to wake up later to pick up your sheets when it gets cold.

Sure, these conventional heating pads and electric blankets provide much needed heat to make you feel warm when you are in a cold place. However, experience like these are far from real comfort.

Why new heating pads and electric blankets with 4D DWF technology can improve sleep quality

4D DWF(Dynamic Warmth Flow) technology uses specially designed holes in heating pads and electric blankets to make heat flow through and circulate around you. The small holes on these heating devices allows heat to flow outward while keeping the heat contained in the vicinity at the same time. As heat is no longer accumulated and felt only within a small surface area on the heating device, this type of “warmth around you” results in a much more balanced and comfortable experience for users.

Combined with:

• Automatic shut off timer(2~8 hours)
  
  
• Heat that travels outward and circulates around you for a much more natural flow of warmth, 
   
• Exceptional quality and craftsmanship in manufacturing

4D DWF provides “controllable, natural, and comfortable warmth” so anyone can create a better personal climate for resting in their bedrooms to help them sleep better.

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